White Lake Half - Triathlon1/2 Ironman


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White Lake, North Carolina
United States
Set-Up, Inc.
85F / 29C
Sunny
 		Total Time = 6h 22m 40s
Overall Rank = 116/164
Age Group = 45-49
Age Group Rank = 16/20
Pre-race routine:

Bagel w PB and banana
Event warmup:

light jog for 3 minutes. Plan was for the swim to be my warmup.
Swim
  • 43m 29s
  • 2112 yards
  • 02m 04s / 100 yards
Comments:

I was so worried about going out hard so took the swim nice and easy and it was probably my best open water swim time ever...hmmm...maybe there is a lesson there!
What would you do differently?:

Nothing
Transition 1
  • 02m 15s
Bike
  • 3h 10m 53s
  • 56 miles
  • 17.60 mile/hr
What would you do differently?:

I could have gone a little harder the first 40 miles, but maybe then the IT band thing wouldnt have calmed down or I would not have felt so great at the start of the run.
Transition 2
  • 02m 16s
Comments:

Forgot my race belt...luckily my roommate was the fourth overall female and she finished WAY ahead of me and I was able to ask her to get it for me so I could finish without a penalty!
What would you do differently?:

Remember the race belt
Run
  • 2h 23m 46s
  • 13.1 miles
  • 10m 58s  min/mile
Comments:

I felt great heading out for the run. I ran to each aid station and walked 1:00-1:30 min at each stop. Felt really good until mile 10 but struggled to finish those last 3 miles....My left foot was feeling something between pain and numbness. Still averaged just under 11 minute miles...which is not bad for me for a long run preceded by a long bike and long swim....I was thrilled! drank frequently and took in another 400-500 calories on the run.
What would you do differently?:

Not much....that is about as good as I am capable of.
Post race
Warm down:

Took my shoes off immediately and took advantage of staying on site and took a shower and changed.

What limited your ability to perform faster:

FEAR of going out too hard on the swim and bike and not being able to run the 1/2 marathon.

Event comments:

Set-up Inc always does a nice job. The flat course was a bonus for a 1st time 1/2 IMer.




Last updated: 2006-04-12 12:00 AM
Swimming
00:43:29 | 2112 yards | 02m 04s / 100yards
Age Group: 15/20
Overall: 113/164
Performance: Good
Suit: sleeveless QR wetsuit
Course: triangular swim in a clear lake with no current...
Start type: Wade Plus: Waves
Water temp: 69F / 21C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 02:15
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike:
Getting up to speed: Good
Biking
03:10:53 | 56 miles | 17.60 mile/hr
Age Group: 16/20
Overall: 124/164
Performance:
My IT band was burning for the first 15 miles, but it miraculously calmed down. Kept the heart rate at just under LT so never really felt like I was pushing it. Cared more about saving myself for the run. My goal pace was 17.5 mph and I was just above it. Took in 1100 calories and 2-3 litres of fluid per plan.
Wind: Headwind
Course: ...headwind on the way back in and a bumpy road...the rest of the ride was with little interference from the wind and smooth road surfaces and FLAT!
Road:   Cadence: 90+
Turns: Cornering:
Gear changes: Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 02:16
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
02:23:46 | 13.1 miles | 10m 58s  min/mile
Age Group: 14/20
Overall: 108/164
Performance: Good
Course: Flat two loop course...little shade
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5